Fundamentals of Nutrition Flashcards
What are the 3 basic purposes of nutrition?
- promotion of growth & development
- provision of energy
- regulation of metabolism
What is BMI? Its equation? its units?
- body mass index
- weight/(height)^2
- kg/m^2
what is obese by BMI?
≥30.0
what is a major flaw of BMI?
does not account for muscle mass
normal BMI
18.5-24.9 kg/m^2
overweight
25.0-29.9 kg/m^2
obesity -1
≥30 kg/m^2
what age(s) does BMI becomes more accurate as a tool?
≥60 years
how many calories are in protein?
4 kcal/g
how many calories are in carbs?
4 kcal/g
how many calories are in fats?
9 kcal/g
how many calories are in alc?
7 kcal/g
what is a calorie? units of a calorie?
energy
kcal/g
macronutiruent distribution range of fat
20-35%
macronutiruent distribution range of CHO (carb)
45-65%
macronutiruent distribution range of protein
10-35%
what 5 macronutrient should you avoid?
- dietary cholesterol
- trans fat
- saturated fats
- added sugars
- sodium
what are 6 simple sugars?
- glucose -mono
- frutose -mono
- galactose- mono
- sucrose (glucose + frutose)
- lactose (glucose + galactose)
- maltose (glucose + glucose)
what are 3 complex sugars?
- maltodextrin
- starch (amylose- unbranched glucose)
- starch (amylopectin- branched glucose)
glycemic index
- testing one food for how it would affect blood glucose levels
what is the role of fiber in glycemic index/load?
- reduces the glycemic load/index
- slows gastric emptying and increases absorption
what type of macronutrient is fiber?
a complex carb
what are the 4 essential AA? which 2 are conditionally essential?
- linoleic acid (LA)
- alpha-linoelnic acid (ALA)
conditional:
- docosahexaenoic acid (DHA)
- eicosapentaenoic acid (EPA)
what does it mean by “essential” fatty acids and amino acids?
- must be obtained by diet
